MONDAY 05/19/2025

This upcoming week at CrossFit ATP is packed with variety, intensity, and skill development to keep you progressing and engaged. Monday kicks off with a focus on staying smooth through skill work, paired with a 3-rep max strict press to build upper body strength. On Tuesday, athletes will team up for a grindy, bodyweight-heavy aerobic piece followed by a challenging 20-rep back squat set. Wednesday emphasizes tight midline control and fast transitions during a core-intensive workout, with clean deadlift and pull work to reinforce strong lifting mechanics. Thursday calls for moderate intensity as athletes take on a barbell engine piece with jump rope skills, balanced by bench press burnout work, and Friday delivers a fun challenge with descending reps and ascending weights/box heights alongside strict pull-up practice—before closing the week on Saturday with a team WOD featuring high-volume machine work, barbell cycling, and static holds. Let's get after it!

Open Gym Times this Week | Thursday 6:30 pm, Saturday 11 am - 12 pm and Sunday 10:30 am - 12:30 pm

Committed Club - Make it to 16 classes this month to earn your spot in the club + a sticker!

EVENTS:

May 26th 9 AM- Memorial Day Murph

June 7th 10 AM - CrossFit Total Test (putting our all hard work over the months of Mar, Apr, and May to the test)

June 28th 11:45 AM - Nutrition Workshop

July 12th - CrossFit ATP Takeover: Whitewater Center

‍Whiteboard of the Day

Today is all about staying smooth and getting in some solid skill work. Athletes will be alternating between movements every minute while aiming to stay consistent on being fluent and steady through each station. For the row, the goal is to be done in 30 seconds or less. Athletes should adjust the calories down as needed. The weight selected for the single arm kettlebell swing should allow athletes to complete all 8 reps (total) without hesitation. Athletes should focus on on utilizing a strong hip drive while keeping the eyes and chest facing forward. For the strict toes to bar, this movement is done without a kip and can be very challenging for most athletes. If unable to perform, allow athletes to get as high as they can or scale to strict knees to chest.

STRENGTH:

Strict Press

3 Rep Max

Build to a 3 Rep Max Strict Press in 10:00

METCON:

Full Metal Jacket

Freedom (RX'd)

Every 1:00 (16:00)

Minute 1: 12/10 Calorie Row

Minute 2: 8 Single Arm Russian Kettlebell Swings (53/35)(each side)

Minute 3: 5 Strict Toes to Bar

Minute 4: 8 Single Kettlebell Push-Press (53/35)(each side)

‍

Independence

Every 1:00 (16:00)

Minute 1: 10/8 Calorie Row

Minute 2: 8 Single Arm Russian Kettlebell Swings (35/26)(each side)

Minute 3: 4-6 Strict Toes to Bar

Minute 4: 8 Single Kettlebell Push-Press (35/26)(each side)

‍

Liberty

Every 1:00 (16:00)

Minute 1: 30 Second Row

Minute 2: 10 Kettlebell Swings (light)

Minute 3: 10 Hanging Knee Raises

Minute 4: 8 Single Kettlebell Push-Press (light)